I figured my TDEE...why SO different from MFP calories??
Twinsmama75
Posts: 76 Member
I am 37 yrs old, 5'7, 172 lbs, mother of 4. I am exhausted all the time...sometimes I work out, sometimes I don't. I feel like I run in circles. MFP has my calories set at 1550 (losing 1 lb a week). I calculated my TDEE & it came out to 2482. If you take away the 20% for weight loss, it leaves me with 1985 calories. That's quite a bit more than what MFP says.
Also, when I figured my macros (if I did it correctly) the carbs are much lower then what MFP says.
This is what I calculated:
Protein- 172 grams
Fats- 77.4 grams
Carbs- 150 grams
Am I way off or is MFP??? I feel like 1550 calories is do-able, but I still get hungry or wake up hungry. My plan is to try 1900ish calories & see if I lose weight on that amount. It just seems so high. (However when I told my doc 1500, she said that was not enough calories)
Thoughts? Advice? TIA!
Also, when I figured my macros (if I did it correctly) the carbs are much lower then what MFP says.
This is what I calculated:
Protein- 172 grams
Fats- 77.4 grams
Carbs- 150 grams
Am I way off or is MFP??? I feel like 1550 calories is do-able, but I still get hungry or wake up hungry. My plan is to try 1900ish calories & see if I lose weight on that amount. It just seems so high. (However when I told my doc 1500, she said that was not enough calories)
Thoughts? Advice? TIA!
0
Replies
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I am 5'4" and 52 yo. I have been eating 1500 calories for 10 months and lost 21 lbs. so it seems that since you are taller and younger you should be eating more.0
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The only reason that you'd want your protein grams at your weight is if you are a weight lifter.
As far as I'm concerned, I'm a weight lifter (no you can't tell) is completely wrong with the way they set up their macros. They are following the ADA recommendations but I also think the people in charge of that are far off base and advocate instead of getting people the real information that they need. They seem to push outdated/suspect dietary information constantly. Didn't they just push salt down to 1500mgs? Pure nonsense. I recently saw that the UK is/was at 4 grams. So 4000mgs. But whatever. Kinda like the entire you need to eat breakfast bs. It is agenda based pseudoscience.
The best information I've read, is that you should consume roughly .6 to 1 gram of protein per pound of Lean Body Mass. More as you age as your body doesn't utilize protein as well as you get older. A minimum of .3g per pound of fat more is better. Fat doesn't make you fat. And the rest in carbs. There is nothing wrong with carbs but you can survive without eating any. (not a recommendation)
They do allow custom setting and you can change them to what you think is right or what you desire.
You want to start your cut at a reasonable number. From which you can cut further calories if you aren't losing weight. Starting at 1500 is perfectly fine, but if you discover that you are losing weight to fast you'll want to raise your calories. You want to have a plan that is sustainable.
Hunger is just something you have to deal with. You are eating less than your body wants. I found that it comes and it goes. Try drinking some water first, some find that it helps.0 -
Actually, if you eat back your exercise calories, there isn't much difference between tdee and MFP.
As for the macros, I prefer more protein, but it isn't absolutely necessary - figure out what works for you.0 -
Because you probably set MFP to "Lose 2 lbs a week." WIth 22 pounds to lose, you shouldn't try to lose more than 1 pound a week. That TDEE calculation figures you will lose one pound per week. That is much more reasonable. When you get to about where you are now in your weight loss, this is when the TDEE method becomes much more effective, and really, the best way to go.
Plus, MFP wants you to add in exercise and eat more. You don't do that with the TDEE minus 20% method. You eat the same every day.
They work out the same, once you understand the differences.
Do the TDEE method - that's where you should be right now.
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
*edit for spelling...0 -
Actually, if you eat back your exercise calories, there isn't much difference between tdee and MFP.
As for the macros, I prefer more protein, but it isn't absolutely necessary - figure out what works for you.
This. TDEE includes your exercise, while MFP's formula does not (you calculate them separately and eat them back instead). Depending on what you entered in the TDEE calculator for exercise, it could be very close.0 -
The only reason that you'd want your protein grams at your weight is if you are a weight lifter.
As far as I'm concerned, I'm a weight lifter (no you can't tell) is completely wrong with the way they set up their macros. They are following the ADA recommendations but I also think the people in charge of that are far off base and advocate instead of getting people the real information that they need. They seem to push outdated/suspect dietary information constantly. Didn't they just push salt down to 1500mgs? Pure nonsense. I recently saw that the UK is/was at 4 grams. So 4000mgs. But whatever. Kinda like the entire you need to eat breakfast bs. It is agenda based pseudoscience.
The best information I've read, is that you should consume roughly .6 to 1 gram of protein per pound of Lean Body Mass. More as you age as your body doesn't utilize protein as well as you get older. A minimum of .3g per pound of fat more is better. Fat doesn't make you fat. And the rest in carbs. There is nothing wrong with carbs but you can survive without eating any. (not a recommendation)
They do allow custom setting and you can change them to what you think is right or what you desire.
You want to start your cut at a reasonable number. From which you can cut further calories if you aren't losing weight. Starting at 1500 is perfectly fine, but if you discover that you are losing weight to fast you'll want to raise your calories. You want to have a plan that is sustainable.
Hunger is just something you have to deal with. You are eating less than your body wants. I found that it comes and it goes. Try drinking some water first, some find that it helps.
Well, I just realized I got my macros info off of a weightlifting site, LMAO! So I see what you are saying!0 -
Your calories are on but your macros are way off xD
You only need those kind of macros if you're trying to build muscle ( not lean )0 -
Actually, if you eat back your exercise calories, there isn't much difference between tdee and MFP.
As for the macros, I prefer more protein, but it isn't absolutely necessary - figure out what works for you.
This. TDEE includes your exercise, while MFP's formula does not (you calculate them separately and eat them back instead). Depending on what you entered in the TDEE calculator for exercise, it could be very close.
this^0 -
Your calories are on but your macros are way off xD
You only need those kind of macros if you're trying to build muscle ( not lean )
you dont build muscle in a calorie deficit0 -
Actually, if you eat back your exercise calories, there isn't much difference between tdee and MFP.
As for the macros, I prefer more protein, but it isn't absolutely necessary - figure out what works for you.
This. TDEE includes your exercise, while MFP's formula does not (you calculate them separately and eat them back instead). Depending on what you entered in the TDEE calculator for exercise, it could be very close.
Ditto. They should be close to the same.
As for macros I do 1 gram of protein per pound of lean body mass, .35 grams of fat per pound of body weight, and the rest carbs.0 -
Because you probably have your MFP lifestyle factor to Sedentary, which gives you only 1.2 times your BMR for TDEE. Then they take off a 500 calorie deficit (if you want to lose 1 lb/week). So when you work out you add your burn (say, 400 calories maybe) and then you're eating 1950 that day. Same thing.0
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The reason they are so different is because mfp wants women to starve. I'm surprised it didn't give you the standard 1200 it seems to give 75% of women. Eat the higher calories that you've configured. Track results and adjust as needed.
There is a lot of misinformation about protein being spread in this thread. Eat the protein. It will help you greatly. Bodybuilding macro. Heh0 -
So maybe I need to go back to the MFP settings for now...I was just wanting more food :laugh:
I did mistakenly take my macros info off of a bodybuilding website...so that was dumb
I just keep feeling like *something* is wrong. I don't want to feel so damn tired all the time!! More food or less food, less carbs, less sugar, more protein? I get so confused!0 -
So maybe I need to go back to the MFP settings for now...I was just wanting more food :laugh:
I did mistakenly take my macros info off of a bodybuilding website...so that was dumb
I just keep feeling like *something* is wrong. I don't want to feel so damn tired all the time!! More food or less food, less carbs, less sugar, more protein? I get so confused!
Yeah so with MFP you're supposed to eat your workout calories back and you will still lose. I lose eating over 2000 a day but my average daily workout burn is somewhere around 500 calories over the course of a week. Maintenance for me would be about 2500. So don't feel bad leaving your MFP settings as is and eating your workout calories. You also can set your goal to 1/2 lb per week. You don't HAVE to aim for a pound.
As for the macros, eat the protein. In my own experience, eating a low protein diet has resulted in about 20% of my weight loss coming from lean mass. I'm converted. I now aim for at least 1g daily per lb of lean body mass. And lift some weights... it will also help with muscle retention.0 -
I guess people need the motivation to exercise. I find the entire way MFP uses calories burned ignorant.
You don't exercise everyday, nor should you. TDEE includes your calories burned just from existing and from exercising giving a better estimate that doesn't vary day to day. But whatever works for you. I've never once used exercise calories and only recently started adding it to MFP. But I never used their recommendations for macros or calories either. I use it to track calories which I found without a doubt that this program is the best for that.0 -
I just keep feeling like *something* is wrong. I don't want to feel so damn tired all the time!! More food or less food, less carbs, less sugar, more protein? I get so confused!
Choose something that makes sense to you and commit to it for a month. For me that something is eating mostly lean proteins and veggies with a smattering of fruit and whole grains. It made sense to me after reading the South Beach Diet.0 -
Well 1g of protein per pound of weight is about what is recommended for bodybuilders. Clean bodybuilders don't need much more than that. .8 to 1.2 . If your juicing 2g-3g of dat dere protons
More than 1.2 without the juice is a waste but it is all guess work and depending on who you read or follow, you'll read different amounts. 0 -
Oh and BTW... I'm a 37 year old 5'7", 157 lb mother of 5 at home and I've determined after a year of this, that my lifestyle factor on MFP is actually "Very Active" and I burn about 2200 calories on a rest day. If you have your lifestyle factor set to "sedentary" or even "lightly active" I think you're shortchanging yourself. I started here at 180lbs and was eating NET 1660. When I want to lose quickly I still drop down to net 1700. That should be fine for you since we're about the same size and age.0
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Your calories are on but your macros are way off xD
You only need those kind of macros if you're trying to build muscle ( not lean )
you dont build muscle in a calorie deficit
Um.. *wrong*. I've been eating at a 15% TDEE calorie defecit for months and my body fat % has gone from 46 to 40 while my lean mass has increased by a good 5kgs. You CAN build muscle in a defecit... as long as you're eating enough protein (the 40-30-30 split seems to work for me) usually with a minimum of 1g of protein per 1kg of body weight.
OP - I'm on 2800 and believe me when I first figured out the TDEE / BMR stuff and jumped up from 1500 calories I was *freaking out*... but it's worked. I've lost 5.5kgs since I started eating my full 2800. You should eat at least your cut (I'd actually recommend 2000 as your MFP goal) and remember... even if you go over by 50-100 calories you're still in a sigificant deficit from your TDEE of 2482. Do not be afraid to *fuel* your body. Give the higher calories a few weeks to even out (you may gain slightly in this time but persist, it's worth it, I promise). Lift weights if you can but either way, protein is gooooood 0 -
Your calories are on but your macros are way off xD
You only need those kind of macros if you're trying to build muscle ( not lean )
you dont build muscle in a calorie deficit
Um.. *wrong*. I've been eating at a 15% TDEE calorie defecit for months and my body fat % has gone from 46 to 40 while my lean mass has increased by a good 5kgs. You CAN build muscle in a defecit... as long as you're eating enough protein (the 40-30-30 split seems to work for me) usually with a minimum of 1g of protein per 1kg of body weight.
OP - I'm on 2800 and believe me when I first figured out the TDEE / BMR stuff and jumped up from 1500 calories I was *freaking out*... but it's worked. I've lost 5.5kgs since I started eating my full 2800. You should eat at least your cut (I'd actually recommend 2000 as your MFP goal) and remember... even if you go over by 50-100 calories you're still in a sigificant deficit from your TDEE of 2482. Do not be afraid to *fuel* your body. Give the higher calories a few weeks to even out (you may gain slightly in this time but persist, it's worth it, I promise). Lift weights if you can but either way, protein is gooooood
Adding more protein then necessary will only be stored as energy ( fat )0 -
I am 37 yrs old, 5'7, 172 lbs, mother of 4. I am exhausted all the time...sometimes I work out, sometimes I don't. I feel like I run in circles. MFP has my calories set at 1550 (losing 1 lb a week). I calculated my TDEE & it came out to 2482. If you take away the 20% for weight loss, it leaves me with 1985 calories. That's quite a bit more than what MFP says.
Also, when I figured my macros (if I did it correctly) the carbs are much lower then what MFP says.
This is what I calculated:
Protein- 172 grams
Fats- 77.4 grams
Carbs- 150 grams
Am I way off or is MFP??? I feel like 1550 calories is do-able, but I still get hungry or wake up hungry. My plan is to try 1900ish calories & see if I lose weight on that amount. It just seems so high. (However when I told my doc 1500, she said that was not enough calories)
Thoughts? Advice? TIA!
So you're comparing apples to apples what do you burn in a typical workout? 1550 does NOT account for your "planned" exercise, try it.. plan 0 minutes of exercise and view your daily calorie goal. Now plan 3600 minutes or some other random high exercise time and view your identical calorie goal. When you exercise and get the calories added "back" in MFP those are calories that you can eat and only when you've factored in those exercise calories is the number from MFP a TDEE - Total Daily Energy Expenditure... the other number the 1985 you mentioned is after your 'cut' of 20% calories including your daily exercise...
400 calories in a typical workout would put those two different numbers nose to nose enough that the difference could be a rounding issue / mistracking of a couple grams of something.0 -
Bump to read later.0
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I'd never heard of TDEE until I started reading about it on the forum.
By that time, my weight loss was up to 20-25 lbs.
In my ignorance, I was just following MFP's numbers.
I still have not figured my TDEE, and I reached my goal almost 14 months ago.
So, as far as I'm concerned, forget all the TDEE stuff.
You don't need it.0 -
you dont build muscle in a calorie deficit
Um.. *wrong*. I've been eating at a 15% TDEE calorie defecit for months and my body fat % has gone from 46 to 40 while my lean mass has increased by a good 5kgs. You CAN build muscle in a defecit... as long as you're eating enough protein (the 40-30-30 split seems to work for me) usually with a minimum of 1g of protein per 1kg of body weight.
OP - I'm on 2800 and believe me when I first figured out the TDEE / BMR stuff and jumped up from 1500 calories I was *freaking out*... but it's worked. I've lost 5.5kgs since I started eating my full 2800. You should eat at least your cut (I'd actually recommend 2000 as your MFP goal) and remember... even if you go over by 50-100 calories you're still in a sigificant deficit from your TDEE of 2482. Do not be afraid to *fuel* your body. Give the higher calories a few weeks to even out (you may gain slightly in this time but persist, it's worth it, I promise). Lift weights if you can but either way, protein is gooooood
Adding more protein then necessary will only be stored as energy ( fat )
Adding more *anything* than necessary will be stored as fat. Which is why you eat in a defecit. Your body can *always* use protein.0 -
20% of your TDEE method is roughly 1 Lb per week...you're doing 2Lbs per week on MFP most likely.0
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The only reason that you'd want your protein grams at your weight is if you are a weight lifter.
As far as I'm concerned, I'm a weight lifter (no you can't tell) is completely wrong with the way they set up their macros. They are following the ADA recommendations but I also think the people in charge of that are far off base and advocate instead of getting people the real information that they need. They seem to push outdated/suspect dietary information constantly. Didn't they just push salt down to 1500mgs? Pure nonsense. I recently saw that the UK is/was at 4 grams. So 4000mgs. But whatever. Kinda like the entire you need to eat breakfast bs. It is agenda based pseudoscience.
You are comparing apples to oranges. ADA is 1500mg sodium for at risk populations, it's 2300mg for the general population. UK guidelines are maximum of 2400mg sodium which is roughly 6g salt.0
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